You do not have to subscribe to an expensive diet program or join a fitness class in order to lose weight. You can lose weight on your own by making simple changes to your lifestyle. Adults who lose weight gradually, at a rate of about 1 or 2 lbs. each week, keep weight off more successfully than those who lose weight suddenly, according to the Centers for Disease Control and Prevention. Many simple, free-of-charge lifestyle changes can help you achieve a healthy weight.
Extra Physical Activity
Even if you already work out for 30 minutes on most days, sneaking in extra physical activity throughout your day can help you burn more calories and lose weight. Take the stairs instead of the elevator whenever you can, and park a few blocks away from your work. When you go to shopping, park farther away from the store instead of in the closest spot. Walk to nearby destinations rather than automatically hopping into the car to drive.
Walking
Walking provides a low-impact form of aerobic exercise that anyone can enjoy free of charge. Add walking to your weekly routine to burn more calories. Walk on the sidewalks in your town or city, through parks or shopping malls or on nearby hiking trails. Ask a friend to join you for a daily or weekly walk, or add short bursts of walking to your daily schedule. Consider walking during your lunch break or after work. To boost the intensity of a walking workout, walk faster or up hills.
Cutting Calories
You must cut calories from your diet in order to lose weight. To lose 1 lb., you must burn 3,500 calories more than you consume over a period of days, according to the Centers for Disease Control and Prevention. For example, if you want to lose 1 lb. in one week, you must burn 500 more calories than you take in each day. You can achieve this goal through a combination of exercise and calorie cutting. Begin by skipping high-calorie treats such as whole milk lattes and sweet snacks.
Sleep
Getting enough sleep each night ensures that you will have the energy to follow through with exercise plans. Many adults claim that they are too tired to exercise after work, according to MayoClinic.com. When you get enough sleep, you'll be less likely to use this excuse and also less likely to reach for high-calorie snacks to get you through the day.
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